\n N\u1ed8I DUNG:\n <\/div>\n

1. Ch\u1ea1y ch\u1eadm l\u00e0 g\u00ec?<\/a><\/li>\n
2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a ch\u1ea1y ch\u1eadm<\/a><\/li>\n
3. Ch\u1ea1y ch\u1eadm c\u00f3 ph\u1ea3i l\u00fac n\u00e0o c\u0169ng t\u1ed1t nh\u1ea5t?<\/a><\/li>\n
4. L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ch\u1ea1y ch\u1eadm?<\/a><\/li>\n<\/ul>\n<\/div>\n
Ch\u1ea1y ch\u1eadm<\/a> l\u00e0 ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p h\u01a1n b\u00ecnh th\u01b0\u1eddng, d\u00e0nh nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng mong mu\u1ed1n. Tuy nhi\u00ean, “ch\u1eadm” l\u00e0 kh\u00e1i ni\u1ec7m mang t\u00ednh c\u00e1 nh\u00e2n, ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 l\u1ef1c v\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.<\/p>\n
Theo TS. Todd Buckingham, gi\u1ea3ng vi\u00ean khoa h\u1ecdc th\u1ec3 d\u1ee5c t\u1ea1i \u0110\u1ea1i h\u1ecdc Grand Valley State (Hoa K\u1ef3), m\u1ed9t bu\u1ed5i ch\u1ea1y ch\u1eadm th\u01b0\u1eddng c\u00f3 nh\u1eefng \u0111\u1eb7c \u0111i\u1ec3m sau:<\/p>\n
- Ch\u1eadm h\u01a1n t\u1ed1c \u0111\u1ed9 ng\u01b0\u1ee1ng t\u1eeb 90 gi\u00e2y \u0111\u1ebfn 2 ph\u00fat\/km: T\u1ed1c \u0111\u1ed9 ng\u01b0\u1ee1ng l\u00e0 t\u1ed1c \u0111\u1ed9 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec trong kho\u1ea3ng m\u1ed9t gi\u1edd.<\/li>\n<\/ul>\n
  \u1ede g\u00f3c nh\u00ecn \u0111\u01a1n gi\u1ea3n h\u01a1n, ch\u1ea1y ch\u1eadm l\u00e0 t\u1ed1c \u0111\u1ed9 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i, c\u00f3 th\u1ec3 duy tr\u00ec trong th\u1eddi gian d\u00e0i v\u00e0 t\u1eadn h\u01b0\u1edfng vi\u1ec7c ch\u1ea1y.<\/p>\n
  \n
  \n $\"ch\u1ea1y$ \n <\/div>\n
  \n
  Ch\u1ea1y ch\u1eadm l\u00e0 ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p h\u01a1n b\u00ecnh th\u01b0\u1eddng, d\u00e0nh nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng mong mu\u1ed1n.<\/p>\n<\/p><\/div>\n<\/div>\n
  M\u1ed9t trong nh\u1eefng l\u00fd do l\u1edbn nh\u1ea5t khi\u1ebfn ch\u1ea1y ch\u1eadm \u0111\u01b0\u1ee3c y\u00eau th\u00edch l\u00e0 t\u00ednh to\u00e0n di\u1ec7n. Kh\u00e1i ni\u1ec7m n\u00e0y ph\u00e1 b\u1ecf \u0111\u1ecbnh ki\u1ebfn r\u1eb1ng ch\u1ec9 nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y nhanh<\/a> m\u1edbi x\u1ee9ng \u0111\u00e1ng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 “runner”. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 nh\u01b0ng l\u1ea1i c\u1ea3m th\u1ea5y m\u00ecnh kh\u00f4ng \u0111\u1ee7 nhanh \u0111\u1ec3 thu\u1ed9c v\u1ec1 c\u1ed9ng \u0111\u1ed3ng n\u00e0y, ch\u1ea1y ch\u1eadm m\u1edf c\u1eeda cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi.<\/p>\n
  Ch\u1ea1y ch\u1eadm cho ph\u00e9p ng\u01b0\u1eddi t\u1eadp ch\u1ea1y c\u00f9ng b\u1ea1n b\u00e8, tr\u00f2 chuy\u1ec7n v\u00e0 k\u1ebft n\u1ed1i \u2013 \u0111i\u1ec1u g\u1ea7n nh\u01b0 kh\u00f4ng th\u1ec3 khi ph\u1ea3i g\u1eafng s\u1ee9c \u1edf t\u1ed1c \u0111\u1ed9 cao. Ch\u1ea1y ch\u1eadm c\u00f9ng b\u1ea1n b\u00e8 c\u00f3 th\u1ec3 chia s\u1ebb c\u00e2u chuy\u1ec7n cu\u1ed9c s\u1ed1ng, \u01b0\u1edbc m\u01a1 v\u00e0 m\u1ee5c ti\u00eau\u2026 khi\u1ebfn ch\u1ea1y b\u1ed9 tr\u1edf n\u00ean vui v\u1ebb v\u00e0 b\u1ec1n v\u1eefng h\u01a1n.<\/p>\n
  2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a ch\u1ea1y ch\u1eadm<\/strong><\/h2>\n
  2.1 Gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng:<\/em> <\/strong>Theo Buckingham, vi\u1ec7c c\u1ed1 g\u1eafng ch\u1ea1y nhanh trong m\u1ecdi bu\u1ed5i t\u1eadp l\u00e0 kh\u00f4ng b\u1ec1n v\u1eefng v\u00e0 d\u1ec5 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng. Ch\u1ea1y ch\u1eadm cho ph\u00e9p c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian th\u00edch nghi, ph\u1ee5c h\u1ed3i v\u00e0 ti\u1ebfn b\u1ed9 an to\u00e0n.<\/p>\n
  2.2 T\u0103ng s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n tim m\u1ea1ch:<\/em> <\/strong>Ph\u1ea7n l\u1edbn c\u00e1c gi\u00e1o \u00e1n ch\u1ea1y b\u1ed9 \u2013 k\u1ec3 c\u1ea3 v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p \u2013 \u0111\u1ec1u d\u1ef1a tr\u00ean nh\u1eefng bu\u1ed5i ch\u1ea1y ch\u1eadm. Ki\u1ec3u t\u1eadp n\u00e0y gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp<\/a>, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim v\u00e0 ph\u1ed5i, n\u00e2ng cao th\u1ec3 l\u1ef1c t\u1ed5ng th\u1ec3\u2026<\/p>\n
  2.3 C\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng hi\u1ebfu kh\u00ed (VO\u2082 max):<\/em> <\/strong>Ch\u1ea1y ch\u1eadm gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi b\u1eb1ng c\u00e1ch t\u0103ng s\u1ed1 l\u01b0\u1ee3ng mao m\u1ea1ch, gi\u00fap oxy \u0111\u1ebfn c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3 h\u01a1n; gia t\u0103ng ty th\u1ec3, “nh\u00e0 m\u00e1y n\u0103ng l\u01b0\u1ee3ng” c\u1ee7a t\u1ebf b\u00e0o\u2026 Nh\u1edd \u0111\u00f3, c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng oxy v\u00e0 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng t\u1ed1t h\u01a1n trong su\u1ed1t qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng.<\/p>\n
  3. Ch\u1ea1y ch\u1eadm c\u00f3 ph\u1ea3i l\u00fac n\u00e0o c\u0169ng t\u1ed1t nh\u1ea5t?<\/strong><\/h2>\n
  Th\u00f4ng tin \u0111\u0103ng tr\u00ean health cho bi\u1ebft, m\u1eb7c d\u00f9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch, ch\u1ea1y ch\u1eadm kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ea1n kh\u00f4ng th\u1ec3 t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c. Ngay c\u1ea3 khi ch\u1ea1y ch\u1eadm, b\u1ea1n v\u1eabn c\u1ea7n t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb v\u00e0 \u0111\u1ea3m b\u1ea3o ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd. Vi\u1ec7c k\u1ebft h\u1ee3p ng\u00e0y ngh\u1ec9, t\u1eadp s\u1ee9c m\u1ea1nh v\u00e0 gi\u00e3n c\u01a1 l\u00e0 ch\u00eca kh\u00f3a ph\u00f2ng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
  Ngo\u00e0i ra, ch\u1ea1y nhanh c\u0169ng c\u00f3 vai tr\u00f2 ri\u00eang. Nh\u1eefng bu\u1ed5i ch\u1ea1y t\u1ed1c \u0111\u1ed9 gi\u00fap c\u1ea3i thi\u1ec7n ng\u01b0\u1ee1ng lactate (ng\u01b0\u1ee1ng k\u1ef5 kh\u00ed) \u2013 kh\u1ea3 n\u0103ng c\u01a1 th\u1ec3 x\u1eed l\u00fd axit lactic v\u00e0 s\u1eed d\u1ee5ng n\u00f3 l\u00e0m nhi\u00ean li\u1ec7u. \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 n\u00e2ng cao th\u00e0nh t\u00edch.<\/p>\n
  4. L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ch\u1ea1y ch\u1eadm?<\/strong><\/h2>\n
  N\u1ebfu b\u1ea1n \u0111ang c\u00e2n nh\u1eafc th\u00eam ch\u1ea1y ch\u1eadm v\u00e0o l\u1ecbch t\u1eadp, TS. Todd Buckingham g\u1ee3i \u00fd ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y \u2013 \u0111i b\u1ed9 xen k\u1ebd, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi ho\u1eb7c ng\u01b0\u1eddi mu\u1ed1n ki\u1ec3m so\u00e1t nh\u1ecbp tim. V\u00ed d\u1ee5, ch\u1ea1y 4 ph\u00fat \u2013 \u0111i b\u1ed9 1 ph\u00fat, l\u1eb7p l\u1ea1i trong 30 ph\u00fat. B\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 thi\u1ebft k\u1ebf b\u00e0i t\u1eadp theo c\u00e1ch ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi m\u00ecnh.<\/p>\n
  D\u00f9 b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u hay \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m, ch\u1ea1y ch\u1eadm \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i, duy tr\u00ec \u0111\u1ed9ng l\u1ef1c v\u00e0 ng\u0103n ki\u1ec7t s\u1ee9c<\/a> c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n. Ch\u1ea1y ch\u1eadm l\u00e0 b\u00ed quy\u1ebft \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 c\u1ea3 \u0111\u1eddi. \u0110\u00f4i khi, ch\u1ea1y kh\u00f4ng ph\u1ea3i \u0111\u1ec3 nhanh h\u01a1n, m\u00e0 \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng c\u1ea3nh v\u1eadt, ch\u1ee5p m\u1ed9t b\u1ee9c \u1ea3nh \u0111\u1eb9p, hay c\u00f9ng b\u1ea1n b\u00e8 ho\u00e0n th\u00e0nh cu\u1ed9c ch\u1ea1y 5km \u0111\u1ea7u ti\u00ean…<\/p>\n
  M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam:<\/b><\/p>\n
  \n $\"Ch\u1ea1y$ <\/a>Mu\u1ed1n eo thon d\u00e1ng g\u1ecdn: N\u00ean t\u1eadp b\u1eadt c\u00f3c hay ch\u1ea1y b\u1ed9?<\/a><\/p>\n
  SK\u0110S – Nh\u1ea3y b\u1eadt c\u00f3c v\u00e0 ch\u1ea1y b\u1ed9 l\u00e0 hai h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng kinh \u0111i\u1ec3n. C\u1ea3 hai \u0111\u1ec1u \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n nh\u01b0ng l\u1ea1i mang \u0111\u1ebfn nh\u1eefng l\u1ee3i \u00edch v\u00e0 h\u1ea1n ch\u1ebf r\u1ea5t kh\u00e1c bi\u1ec7t. V\u1eady \u0111\u00e2u l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u cho m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n?<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
  1. Ch\u1ea1y ch\u1eadm l\u00e0 g\u00ec? N\u1ed8I DUNG: 1. Ch\u1ea1y ch\u1eadm l\u00e0 g\u00ec? 2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a ch\u1ea1y ch\u1eadm 3. Ch\u1ea1y ch\u1eadm c\u00f3 ph\u1ea3i l\u00fac n\u00e0o c\u0169ng t\u1ed1t nh\u1ea5t? 4. L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ch\u1ea1y ch\u1eadm? Ch\u1ea1y ch\u1eadm l\u00e0 ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p h\u01a1n b\u00ecnh th\u01b0\u1eddng, d\u00e0nh nhi\u1ec1u th\u1eddi gian h\u01a1n […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1481","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1481","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1481"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1481\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1481"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}